Boost Fibre In Your Diet With A Few Simple Steps

By Anonymous

Tuesday, October 16, 2012

If not, then you’re not alone. Amazingly, just two per cent of us1 know how much fibre we should be eating every day. And on average we’re not getting enough. The recommended GDA (Guideline Daily Amount) is 24g, but we’re getting just 13g2 a day. But there’s an easy way to boost the amount of fibre you eat – by tucking into more wholemeal or wholegrain bread. Warburtons has come up with some great ideas to help. When they teamed up with celebrity mum Tamzin Outhwaite who is dedicated to providing a healthy diet for herself and her family, to see just how much fibre she was getting in her diet, the TV star was shocked by the results.

The Spicy Bean Burgers

She says: “I know that fibre contributes to a balanced diet but had no idea that I was only hitting half of the GDA – and it turns out that I’m not the only one! I already include fibre-rich foods in some parts of my and my family’s diet but it’s good to know that by making a few simple changes, such as having brown rice with dinner, or a wholemeal sandwich at lunch, I can make a big difference.” Make sure you’re getting enough fibre by using the Warburtons Family Fibre Provider app on Facebook. It’s packed with tips, recipe and product ideas. Plus there’s even the chance to win a fantastic family break if you score five out of five in the fibre quiz.

Dr Hilary Jones

TAMZIN OUTHWAITE: HOW I CHANGED MY DIET Tamzin thought she was leading a healthy lifestyle until she took our fibre test. She used to cut out carbs in the evenings, but hadn’t thought about the effect this was having on her fibre intake. After analysing her daily fibre diary Fiona Hunter, nutritionist and Warburtons Balanced Diet Panellist, found Tamzin was only eating around 13g of fibre a day instead of the recommended 24g. Tamzin says: “I now realise I wasn’t getting all the nutrients I needed.” Following Dr Hilary’s tips, she added fibre slowly into her diet with simple changes like adding wholemeal sandwiches to her lunch, while making sure she drank plenty of water. Plus she found the recipes on the Warburtons Fibre Provider App. She says: “I found them really easy to follow – and tasty too!”DR HILARY JONES’ FIVE TOP TIPS: The Warburtons Balanced Diet Panellist shows you how to boost fibre levels…Go slow Your body needs to adjust slowly. Add no more than 5g per day until you reach your GDA of 24g for an adult.Drink more water As you increase fibre it’s important to increase the amount of water you drink.Veg out The skin of fruit and veg contains fibre, so aim to eat the whole thing, like the skin on jacket potatoes.Three a day Spread fibre intake through the day aiming to reach your GDA over three meals.Kids need fibre too Five to ten year-olds need about 15g per day, so make sure you give kids a varied diet.TRY THIS: SPICY BEAN BURGERS Ingredients: - 4 slices Warburtons Half and Half Toastie; - 1 tbsp olive oil; - 2 sticks celery, finely chopped; - 1 large red onion, finely chopped; - 1 fat clove garlic, crushed; - 1 small red chilli, de-seeded and finely chopped; __BREAK6__ - 2x 400g tins of mixed beans, rinsed and drained; - Pinch salt and ground black pepper - 1 tsp ground cumin; - Plain flour for dusting; - 1 egg, beaten; - Guacamole.Instructions: - Whizz bread in food processor to make fine breadcrumbs. - Heat oil in a frying pan, add onions, celery, garlic and chilli. - Cook over medium heat until soft. Blitz beans in food processor until almost smooth. __BREAK7__ - Add contents of pan, cumin and seasoning. - Mix well. Turn mixture onto floured surface and shape into 6 burgers. - Chill for 30 mins. - Dip burgers in egg, then breadcrumbs. Place on oiled baking sheet and bake at 200C for 20 mins. - Serve with guacamole and salad. VISIT FACEBOOK.COM/WARBURTONS*Sponsored article